Quote (SKCRaynor @ Apr 1 2011 12:43pm)
If you are ready for MAINTENANCE, I would recommend that you calculate your BMR online. Once you have your numbers, say your BMR including exercise is around 2,200 cals a day. You will take in around 2,100-2,300 cals per day in the following format:
2,100-2,300 cals
200g protein
175g carbs (stick to all complex except for 30-40g simple carbs PWO)
80g fat (at least 2g unsat to ever 1g sat)
Sample meal layout:
Meal 1 - carbs/protein/fat
Meal 2 - carbs/protein/fat
PWO - protein followed up with simple carbs
Meal 3 - protein/fat
Meal 4 - protein/fat
Meal 5 - protein/fat (preferably casein protein from cottage cheese or a shake w/ peanut butter or olive oil)
make sure to get 3 large servings of veggies every day, as well as 3 servings of fruits.
Im 5 '10 203 and it said that my bmr is 2083.69.
http://www.bmi-calculator.net/bmr-calculator/good site to go by? or no?
im not sure
basicly, i work out with a 5 day split, I train hard, il keep doin a bit of cardio
want to be lean for the summer, not sure if i want to BULK in the summer, cuz I put weight on fast, il look more bulky then lean i think, hehe
Yeah, id say around 2300 cuz i exercise, im gonan test it out for today, im sure i wont start getin fat from it
This post was edited by KramerFtw on Apr 1 2011 12:12pm